If your neck hurts when you move or if it's so stiff you can barely move it, you may have a sprained neck.Car accidents, sports injuries, and roller coaster accidents are some of the most common causes of neck sprains.It is important to see a doctor if you suspect you have a neck injury.Home remedies can be used to treat the pain and inflammation for 4 to 6 weeks if it is a simple sprain.Stretching can help your neck heal faster.
Step 1: A doctor can rule out other conditions.
If you think you have hurt your neck, go to the doctor to get a diagnosis.It is wise to get it checked out as soon as you can because some of the conditions that can cause neck pain may be life threatening.If you have a sore neck, a cold, or a throbbing head, it can be a sign of a disease.If you feel pain going down one arm and into your hand, you may have a disk problem.If you can extend your neck more than usual after an injury, your doctor may need to do x-rays to check for a broken or torn ligaments.
Step 2: Within the first 24 to 48 hours, apply a cold compress for 20 minutes.
To ice your neck for 20 minutes at a time, use an icepack, bag of frozen vegetables, or cold-therapy neck pillow.Wait at least 40 minutes.Cold treatment helps reduce inflammation by decreasing blood flow to the area, so it is important to ice your neck within 24 hours of straining it.Wrap an ice pack in a towel and apply it to your skin.
Step 3: You can use heat therapy after the first 48 hours.
For about 20 minutes at a time, drape a heating pad, heated towel, or hot compress around your neck.Wait at least 40 minutes.If you don't have a compress, you can take a hot bath or shower.Don't apply heat to an injury.Start using heat therapy after the first two days.
Step 4: Mild or moderate pain can be managed with over-the-counter pills.
If your neck pain is mild to moderate, you may want to consider taking some drugs.If your pain is so bad that you need a prescription, ask your doctor.The label tells you not to take more than you need.If you have any of the following, don't take Ibuprofen.If you are taking antacids or blood pressure medications, avoid taking them together.Don't mix different types of over-the-counter pain killers together; take one kind and stick to it.
Step 5: Discuss wearing a neck collar with your doctor.
With the approval of your doctor, wear a neck collar and take some of the weight off your neck muscles.It is possible to do this while you are sitting down, eating or relaxing.Don't wear a neck collar for more than 3 to 4 hours at a time because it could weaken the muscles in your neck.Depending on your condition and severity of the strain, your doctor may find wearing a neck collar unnecessary or advise against it.If you don't have a neck collar, try to keep your neck still.If you experience pain, avoid sudden movements.
Step 6: It's best to sleep on a feather or conforming pillow.
The natural alignment of your neck and head can be adjusted with a feather or memory foam pillow.It is possible to get a pillow made for neck support.To keep your spine and neck aligned, make sure your pillow is higher under your neck than your skull.If you sleep on your side, try to tuck a small neck roll into the lower side of the pillow case.If you use a pillow that is too high or stiff, it can cause your neck to stay flexed overnight, making you feel sore and stiff.Sleeping on your stomach puts your neck into a flexed position, so don't do it.
Step 7: For a few days to a week, do not engage in activities that put strain on your neck.
For a few days to a week, don't do anything that requires you to use your neck muscles.Sometimes your muscles and tendons need time to heal on their own.If you like to dance, take a few days off and be careful not to turn your neck too much when you return from your rest days.Running and jogging require you to use your neck muscles to support your head, so don't do it for a few days.
Step 8: You can massage the neck.
Rub your neck with your fingertips.Slowly work your way down and around, starting under your ears.Continue to massage your skin.The massage will help you feel better.To make it easier to slide your fingers over your skin, apply a massage oil to it.There are knots in your neck.
Step 9: Roll your neck up, down, and side to side.
If you want to touch your ear to your shoulder, lean your head to the side and roll it forward.Roll your head to the right side and back up.Do 3 or 4 reps up to 5 times a day for a good stretch.It is possible to loosen up your muscles if you perform a gentle neck stretch a few times a day.If you experience extreme pain when you move your neck, stop stretching and see a doctor as soon as possible.
Step 10: The back and sides of your neck can be stretched.
Slowly gliding your head backward, tuck your chin in towards your throat as you look straight ahead.Keep your head level.The motion is the opposite of jutting your head and chin forward.Before returning to the starting position, hold this position for 5 seconds.This stretch can be done 5 times a day.You should feel the stretch in your neck near the base of your skull.
Step 11: Pull the muscles on the sides of your neck.
Stand upright with your head facing forward.Hold the stretch for 15 to 30 seconds when you turn your head to the right.For 15 to 30 seconds, turn your head to the left from the starting position.Each side needs to be stretched 2 to 4 times a day.The sternocleidomastoid muscle runs from behind your ear all the way down to your clavicle.When you turn to the left or right, don't let your chin drop.
Step 12: You can do the yoga pose to relieve your neck pain.
Stand with your feet together.If you bend your knees slightly, you can use a forward fold.Shake your neck to loosen it.Roll back up to a standing position after a few breaths.This stretch will help you get relief without stressing your muscles.
Step 13: The back of your neck should be loosened up.
Start by sitting in a chair or standing upright.To reach your chin to your chest, bend your head forward.Hold this position for 15 to 30 seconds, then return your head to the starting position.This is done 2 to 4 times a day.You will feel the stretch in the back of your neck, trapezius muscles, and upper back muscles.